Planet Organic Vegan Summer Recipe Book. by Venture Stream

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“wi great f d, c es great friends” Dear Reader, This summer we explore the culinary delights of our fabulous vegan summer cookbook. Great tasting, ideal for sharing and perfect for sunny evenings outside. Look out for our symbols if you have specific dietary needs, as well as guest recipes from some of our favourite chefs. As an extra special thank you for downloading our recipe book, enjoy 10% off your next order online with code RECIPEBOOK* Fire up the grill! It’s time to get cooking!

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with code recipebook DF GF V+

Dairy-Free, Gluten Free,Vegan,Vegetarian, Wheat-Free *10% off your next order online at Planet Organic. Offer ends 1st November 2017.

salads, sides & dips...

crunchy Tuscan Kaleslaw DF GF V+

Marinated Kale & Avocado Salad DF GF V+

Whether you’re already in a love affair with kale, or you’re just in the courting stages, this crunchy kaleslaw will take your relationship to the next level. Great on the side or in and amongst your veggie burger (more of these to come)!

Kale is King! Packed with essential minerals, per calorie, kale has more calcium than milk and more iron than beef. A lovely refreshing salad for summer.

Ingredients

METHOD

Ingredients

METHOD

For the kaleslaw: 3 cups thinly sliced kale ½ cabbage, thinly sliced 1 red pepper, thinly sliced 1 small carrot, grated Parsley to serve

1. Place all of the dressing ingredients into a food processor with a generous splash of filtered water and blend until smooth.

For the salad: 1 cup kale 1 cup watercress ½ avocado 3 tbsp coconut aminos Handful of activated spirulina sunseeds

1. Massage the kale leaves in the coconut aminos then place into a bowl with the watercress and top with chopped avocado.

For the dressing: 120g raw cashews 40g sesame seeds 1 tbsp freshly squeezed lemon juice 2 ½ tbsps apple cider vinegar ¼ tsp sea salt 2 tbsps sugar-free mustard

2. Place the slaw ingredients into a large bowl, stir through the dressing and serve.

2. For the dressing mix the tahini with the olive oil. Drizzle over the salad and sprinkle the activated sunseeds on top.

For the dressing: 1 tbsp tahini 3 tbsp olive oil ½ lemon

rainbow salad with roasted vegetables DF GF V+

Fig & Bloom Bespoke Nutrition in the Kitchen

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delicious raw beets dip DF GF V+

Guacamole with a twist DF GF V+

A quick, easy and super-healthy dip is a blessing during entertaining season.The coconut yoghurt and pine nuts in this beetroot dip make it extra rich and delicious.

This delicious recipe from Fig & Bloom gives a unique twist on a guacamole favourite - it’s so simple to make and goes well smothered on our raw tacos on page 15.

Ingredients

1 medium-sized beetroot peeled and roughly chopped 3 tbsps fresh flat leaf parsley 1 peeled garlic clove (or ½ tsp garlic powder) 3 tbsps tahini, 3 tbsps extra-virgin olive oil 2 tbsps unsweetened coconut yogurt 2 tbsps pine nuts 1 tsp ground cumin Juice ½ lemon ½ tsp Himalayan salt Pinch black pepper

1 avocado ½ tbsp extra virgin olive oil Juice of 1 lemon ½ tbsp pumpkin seed butter 1 tbsp finely chopped red onion 1 ½ tbsp chopped fresh tomato Unrefined sea salt to taste

METHOD 1. Place all of the ingredients in a food processor and blend until you have a smoother consistency (note: it won’t be entirely smooth).You may also need to stop and scrape between blends.

METHOD 1. Put all the ingredients into a blender and blitz until you reach your preferred consistency. Season to taste. Serve with corn chips, vegetable sticks, toasted pitta or add to a wholegrain wrap with fresh rocket and herbs.

Whether served hot or cold, this salad is full of colour and of taste.You can make all of the different components at different times and simply mix together when you are ready to eat.

Ingredients

METHOD

170g quinoa 2-3 medium-sized carrots, in 1cm cubes 4 tbsp sunflower oil 1 sprig thyme ¾ tsp ground cinnamon 1 red pepper, in 1cm cubes 1 yellow pepper, in 1cm cubes Himalayan pink salt Ground black pepper 1 tbsp agave syrup 1 tbsp tamari 50g pumpkin seeds 1 clove garlic, finely chopped 1 red onion, finely chopped 1 leek, finely chopped 30g chervil, chopped 30g coriander (cilantro) Chopped, finely grated zest of 1 lemon 1 pomegranate

1. Preheat the oven to 180°C/350°F/gas mark 4 and you’ll need three baking trays (lined with baking sheets).

For the dressing: 3 tbsp sweet miso 2 tbsp tahini (sesame seed paste) 1 tbsp sesame oil 4 tbsp water

2. Cook the quinoa according to the packet instructions but overcook slightly, so it’s fluffy; this should take about 20 minutes. Drain off the remaining water and set aside. 3. In one baking tray (lined with baking sheet), toss the carrots in 1 tablespoon of oil, pop in a sprig of fresh thyme and sprinkle over ½ teaspoon of cinnamon.Roast in a preheated oven for 25 minutes. 4. In a separate baking tray (lined with baking sheet), toss the pepper pieces with 1 tablespoon of sunflower oil along with some pink salt and black pepper. After 15 minutes of the carrots being in the oven, put the peppers in for the final 10 minutes. 5. Next, mix together the agave syrup, sunflower oil and tamari and coat the pumpkin seeds and toast in the third tray for the final 5 minutes in the oven. 6. Meanwhile, heat the remaining tablespoon of sunflower oil in a frying pan on a low heat and add the garlic and onions. As the oil starts to be absorbed, add a splash of water (about 1 tablespoon) to cool down the pan and then add the leeks. Sauté for 2 minutes until the onions become translucent and soft. Remove from the heat. 7. Take all the baking trays (lined with baking sheets) out of the oven; they should have all had their cooking time by now. Mix all the vegetables (both the baking trays (lined with baking sheets) and the frying pan but not the toasted seeds) with the fresh herbs and add ¼ teaspoon of cinnamon and the lemon zest. Stir this mixture into the quinoa and set aside. Bang the seeds out of the pomegranate and set aside (there will be a little juice left in the bottom, don’t throw it away – drink it, it’s so good for you!). 8. Add half the pomegranate seeds to the salad and mix in. Serve garnished with the toasted pumpkin seeds and the remaining pomegranate seeds. 9. Finally, whisk all the dressing ingredients together and then drizzle over the top.

mexi-bean quinoa salad DF GF V+

A Mexi-bean quinoa salad, easy to make and perfect for a BBQ. Plus, it’s sure to keep you energised for the rest of the day and great as a sharing dish too!

Lentil, Avocado & Hazelnut DF GF V+

Impress your guests with this super simple dish, ideal on it’s own or add to a bun for a lovely crunchy addition! Leave a serving spoon nearby and listen out for the, “Mmmms” from your friends.

Ingredients

METHOD

2 cups cooked lentils 1 ripe avocado ¼ cup toasted hazelnuts ¼ cup cooked chickpeas 1 handful of spinach leaves for colour 2 tbsp extra virgin olive oil 1 tbsp lemon 2 pinches of sea salt

1. Toss the cooked lentils, chickpeas and spinach with the olive oil and a pinch of salt.

Ingredients

METHOD

For the salad: 2 cups cooked quinoa, A dozen cherry tomatoes, halved ½ cup sweet corn ½ cup black beans, A bunch of parsley, minced 1 red or orange pepper, chopped, ¼ a small cucumber, peeled and chopped

1. Add the quinoa to a mixing bowl with the halved cherry tomatoes, black beans, sweet corn, parsley and cucumber.

For the dressing: Juice 1 lemon ½ tbsp apple cider vinegar 2 tbsps tamari 1 tbsp of tahini (optional)

2. Add in all of the dressing ingredients, the lemon juice, cider vinegar, tahini and tamari and toss really well until all the flavours are totally combined and your quinoa is tasting delicious. It couldn’t be more simple!

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Natural ly Sassy

2. Quarter the avocado, slice thinly and arrange on top of lentils. 3. Add toasted hazelnuts, squeeze of lemon, drizzle of olive oil and enjoy!

e main event Gourmet Raw Cheeseburger DF GF V+

Now you’ve got your delicious salads, sides and dips prepared, it’s time for the main event! These vegan burgers take a bit of prep work, but the effort is more than worth it.

Ingredients

METHOD

You’ll need for the burger: 1 cup sunflower seeds, soaked overnight 1 cup buckwheat, soaked overnight 1 cup flaxseed, soaked overnight 1 onion, chopped 1 tsp garlic powder 1 tsp onion powder 10 sundried tomatoes, rehydrated (if using jarred then wash off the oil) 1 tsp paprika 2 tsp chia seeds 2 tsp water ½ cup chopped parsley

1. Place all of the ingredients (except chia seeds) into a food processor and blend until it reaches the consistency of burger meat.Transfer to a bowl and fold in the chia seeds. 2. Form into burger patties and leave in the fridge for up to 2 hours to allow the chia seeds to bloat. Dehydrate on 40°C overnight (8 hours), turning once. If you do not have a dehydrator then you can use the oven on 50°C with the door ajar and cook for 4 hours. 3. For the cheese: Place all of the ingredients into a blender and blend on high. Pour the mixture on top of each burger during the last hour of dehydration and continue to dry in the dehydrator/oven. 4. Serve in a gluten-free bun with salad.

You’ll need for the cheese: ½ cup cashew nuts Soaked for 2 hours 3 tbsp water 2 tbsp nutritional yeast flakes 11

Jackfruit Tacos DF GF V+

raw tacos with cashew sour cream DF GF V+

Delicious, refreshing and so easy to make, using Jackfruit to create a taste sensation.These tacos are great for sharing too!

A simple party piece but a delicious addition around the BBQ. Finger food at its finest, for fun, just leave the assembling to your guests!

Ingredients

METHOD

Ingredients

METHOD

1 tin Jackfruit (drain & rinse) Corn Tortillas Spice Sanctuary Hola Mexicana spice blend Olive oil 2 cloves garlic ½ white onion Coriander Green onion Coconut Yogurt Avocado

1. In a pan, saute garlic and chopped onion with a pinch of salt.

You’ll need: 4 large romaine lettuce leaves ½ avocado cut into slices Fresh lime juice to serve

1. Add all of the ingredients for the cashew sour cream into a small food processor until you have a smooth consistency.

2. Add rinsed jackfruit with 2 tsps of Spice Sanctuary Hola Mexicana spice blend, shred with fork. 3. Warm your vegan tortillas and add shredded jackfruit. 4. Top with chopped green onion, coriander, avocado, a dollop of coconut yogurt and a squirt of lime.

You’ll need for taco mince: ½ cup walnuts ¼ cup dried tomatoes ¼ tsp dried chili flakes (I like chipotle best) ¼ tsp paprika ¼ tsp ground cumin ¼ tsp garlic powder Pinch Himalayan salt

2. Rinse the machine and transfer the cream into a small bowl. 3. Place in the refrigerator. Wash and pat dry the romaine leaves and put on plates. 4. Thinly slice the avocados. 5. Add all of the taco filling ingredients to the food processor and combine until there is a mince meat texture. 6. To assemble, place the taco mix on top of the romaine. Lay the avocado slices across and drizzle with the cashew cream. Serve with fresh lime.

For chashew sour cream: ¼ cup cashews Juice ½ lemon Pinch Himalayan salt ¼ cup water

guest recipe

Naturally Sassy

Cheesy Red Lentil Burgers With A Portobello Bun DF GF V+

These buns really make it feel like a hearty burger but will leave you feeling so much lighter and healthier than bread. Perfect for the summer barbecues, and great for a filling meal that everyone will enjoy. This recipe serves 6!

Ingredients

METHOD

You’ll need: 2 large sweet potatoes Peeled and chopped into thumb sized pieces 150g red split lentils 1x400g tin kidney beans 3 cups of gluten free oats 2 tsp vegetable bouillon powder (or two vegetable stock cubes) ½ cup nutritional yeast Salt and Pepper to taste 12 portobello mushrooms 6 tbsps Hummus Baby Lettuce Leaves Olive oil

1. Preheat oven to 190 degrees celsius.

For the polenta: 400ml unsweetened plantbased milk 1 garlic clove, crushed 175g gluten-free polenta 1 tbsp olive oil

2. Start by putting the lentils and sweet potato in a pan. Cover with double the volume of water and stir in the stock bouillon powder or cube to dissolve. Bring to the boil and cook for around 25 minutes - until the sweet potatoes are soft and the lentils still have a little bit of bite. Leave them to drain so you loose as much water as possible. 3. Wash and peel and de-stem the mushrooms and place on a roasting tray with some olive oil and put in the oven to roast for 25 minutes. 4. Mash the red kidney beans in a big mixing bowl. Add the lentils and sweet potato and mash again until it’s all combined but still a little chunky! Season well. Now stir in the gluten-free oats until you have a mixture you can shape in your hands - if you’ve over mashed you may need to add more. 5. Shape 6 patties out from the mixture. In a frying pan add a little olive or coconut oil and cook three at a time for 3 minutes on each side - repeat with the rest. Put them on a roasting tray in the oven and continue to cook until everything else is ready. 6. Before you serve, add a dollop of hummus on 6 of the portobello mushrooms (on the inside) and put back in the oven for 3 minutes to melt. Then, you’re good to go, assemble your burger with some lettuce leaves, avocado or plum tomatoes & enjoy!

BBQ Jackfruit Pulled “Pork” Burger DF GF V+

Quickly becoming a cult favourite jackfruit is wonderfully delicious and incredibly versatile! Create this tasty pulled “pork” vegetarian burger that everyone is sure to enjoy!

Ingredients

METHOD

1 tin young jackfruit

1. To make the barbecue sauce, add 2 teaspoons olive oil to a saucepan and heat over a medium-low heat. Add garlic and sauté for 2 minutes, stirring frequently.

For the barbecue sauce: 1 cup tomato puree 1 tbsp apple cider vinegar 1 tbsp pure maple syrup 1 tbsp molasses 1 tsp sea salt 1 tsp paprika ½ tsp chili powder a pinch of cumin ground black pepper 2 garlic cloves, minced 1 teaspoons olive oil

2. Add tomato puree, apple cider vinegar, maple syrup, molasses, sea salt, paprika, onion powder, garlic powder, chili powder, cumin, pepper and cayenne. Whisk until well combined. Raise heat to high and bring to a boil. Once boiling reduce heat to medium-low and simmer for 30 minutes. 3. Drain and rinse jackfruit if using canned. Place jackfruit on a cutting board and cut out the core. Using your fingers or two forks, shred the jackfruit into a bowl. 4. Add barbecue sauce to the bowl of jackfruit and stir until jackfruit is completely coated. Cover and place in the fridge to marinate for 1 hour. 5. Heat a large skillet over medium-high heat. Add jackfruit and cook for 30 minutes, stirring frequently. Remove from heat. 6. Serve BBQ jackfruit pulled pork on a gluten-free bun with desired toppings.

disc er jackfruit

fermented sauerkraut DF GF V+

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Ingredients

METHOD

1 medium white or green cabbage (about 1500g), 1½ tbsp fine sea salt, 1 tbsp caraway seeds (optional), 4 medium jars

1. Peel 4 good leaves and set aside. Cut cabbage into 8 wedges, remove the core, and thinly slice crosswise. 2. Put the cabbage in a large mixing bowl and add the salt. Mix and massage the salt into the cabbage for 5 minutes until it softens and releases water. Then, pound with the end of a wooden rolling pin for another 5 minutes. Add caraway seeds, if using, and mix well. 3. Pack the cabbage into the jars, leaving some room at the top and pour in any liquid. Cut the reserved leaf into circles the width of the jars and put over the surface to keep the cabbage submerged. Do not put the lid on because of the pressure from the fermentation. 4. Press the cabbage down every day. If after 24 hours the liquid has not risen above the level of the cabbage, dissolve 1 tsp fine sea salt in 8fl oz of water and add enough to cover. 5. The sauerkraut will be ready to eat after about a week, but will continue to ferment and develop for up to 2 weeks. If mold develops, skim it off and ensure the cabbage is submerged. Keep tasting it and when you like the taste, put the lid on and refrigerate. 17

de ert heaven

guest recipe

Naturally Sassy

Summer berry mousses DF GF V+

Chocolate Chia Pudding DF GF V+

These berry mousses are completely dairy, gluten and refined sugar free, leaving you feeling light and refreshed rather than heavy and bloated.

Prepare the night before and whip out once everyone is finished with the BBQ. A lovely refreshing pudding.

Ingredients

METHOD

Ingredients

METHOD

1 x 400ml tin of coconut milk 80g cashews, soaked for 2 hours prior 150g raspberries 300g strawberries 250-500ml of oat/rice milk

1. Add all of the ingredients into a blender and blend until smooth. Start with 250ml of dairy-free milk and work your way up to 500ml to get the right consistency for your mousses.

480ml Almond Milk 1 tbsp Cacao Powder 1 tsp Vanilla extract 2 tablespoons Chia Seeds Handful Raspberries, Dessicated coconut or flakes, Honey, Cocoa nibs to sprinkle 1 teaspoon Udo’s Choice Utlimate Oil Blend 1 Banana

1. In a blender, put the almond milk, cacao powder, banana, vanilla and Udos’ choice Ultimate Oil Blend. Blend until you get a smooth consistency

2. Pour into jars/glasses/bowls and garnish with some sliced strawberries. Keep refrigerated for a few hours to set before serving!

2. In a bowl, put in the chia seeds and cover with the milk mixture. Stir well and leave it in the fridge for 8-10 hours. 3. When it’s ready, sprinkle with some fresh raspberries, coconut flakes and drizzle over with honey.

fruity juice red raspberry chia fresca DF GF V+

guest recipe

Red raspberry leaf tea is fruity and refreshing and perfect for sipping as the sun goes down this summer.

Ingredients

METHOD

2 red raspberry tea bags 1 lemon 1½ tbps coconut sugar 1 cup raspberries 1½ tbsp chia seeds

1. Brew your red raspberry tea. Mason jars are perfect for this. Use 2 teabags for a 500ml mason jar. Let it steep for 5 minutes then remove the bags and let it cool before putting it in the refrigerator to cool further. 2. Juice 1 lemon or more to taste. 3. Dissolve 2 tbsps of coconut sugar in a bit of water. 4. Purée 1 cup of fresh raspberries and then pass it through a sieve to remove the seeds. 5. To turn the drink into a sparkly drink, just add sparkling water (which dilutes the tea a bit) or leave it flat if you prefer. 6. Combine the purée, fizzy cold tea, coconut sugar water and lemon juice in the mason jar. 7. Add the chia seeds at the end, close the top of the jar and start shaking immediately as this will stop them from sticking together. Repeat a few times. They will start to gel and then they may sink to the bottom, shake again before drinking!

Fig & Bloom Bespoke Nutrition in the Kitchen 21

can we freshen y r gla ?

Beet-O-Tini Mocktail DF GF V+

Superfood Frozen Acai Daiquiri WF

You’ll need: 200ml coconut water, 10ml fresh beetroot juice, 10ml freshly squeezed orange juice, a dash of fresh lime juice to taste 1. Put a few cubes of ice into a cocktail shaker, then add all the ingredients. 2. Shake vigorously for 20 seconds and pour into the glass from a bit of a height so it serves nice and pink and bright!

DF GF V+

You’ll need: 40g coconut palm sugar, 125ml hot water 250ml light rum, 400g strawberries, frozen, 125ml lime juice, 1 tbsp acai powder, 2 handfuls of ice, fresh berries, lime wheels or edible flowers, to garnish 1. Dissolve the coconut palm sugar in the hot water to create a syrup. Leave to cool. 2. Put 150ml (¼ pint) of the syrup, along with the other ingredients, except the ice and garnish, into a blender and blend on a high setting until smooth. 3. Add the ice and blend for a few seconds more. 4. Pour into a chilled martini glasses, garnish and serve immediately.

Virgin Coconut Margarita DF GF V+

You’ll need: 200ml coconut water, 10ml agave syrup, 50ml lime juice, salt for the rim and a pinch for the drink, to taste 1. Prepare the glass by running a bit of fresh cut lime around the rim and dipping it in some salt on a plate to make the salt rim. 2. Put a few cubes of ice into a cocktail shaker, then add the lime juice, orange juice, agave and coconut water (and the pinch of salt if you like). Shake vigorously for 20 seconds. 3. Pour into the glass from a bit of a height so it serves nice and frothy.

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